Push-Ups: Why They're Hard, Muscles Worked, and How to Improve

Why are push-ups so hard?

Push-ups are a fundamental bodyweight exercise that demand a complex interplay of upper body strength, core stability, and precise biomechanical control, making them challenging for many due to the significant leverage and bodyweight resistance involved.

The Biomechanical Demands of the Push-Up

The push-up is a closed-kinetic chain exercise, meaning the hands are fixed while the body moves. This requires a high degree of stability and strength.

• Leverage and Gravity: When performing a push-up, your body acts as a lever, pivoting around your toes (or knees). The further your center of mass is from this pivot point, the greater the lever arm, and thus the greater the force your upper body must exert against gravity. This effectively means you are lifting a significant percentage of your body weight.
• Body Weight as Resistance: Unlike lifting free weights where you can choose the load, a standard push-up uses approximately 60-70% of your total body weight as resistance in the down position. This percentage varies based on individual limb lengths and body proportions but is a substantial load for many.
• Plank Stability Requirement: The push-up is essentially a dynamic plank. Maintaining a rigid, straight line from head to heels throughout the movement requires constant, strong engagement of the entire core musculature, preventing sagging hips or piking.

Key Muscle Groups Engaged

The push-up is a compound exercise that works multiple muscle groups simultaneously, requiring coordination and strength across the entire anterior kinetic chain.

• Primary Movers (Pushing Muscles):
  • Pectoralis Major: The large chest muscles are the primary drivers of the pushing motion, responsible for horizontal adduction and flexion of the shoulder joint.
  • Anterior Deltoids: The front part of the shoulder muscles assists the pectorals in shoulder flexion.
  • Triceps Brachii: Located on the back of the upper arm, the triceps are crucial for extending the elbow, pushing the body away from the ground.
• Stabilizers (Anti-Movement Muscles):
  • Core Musculature (Rectus Abdominis, Obliques, Transverse Abdominis): These muscles work synergistically to maintain a neutral spine and prevent hip sag or excessive arching.
  • Scapular Stabilizers (Serratus Anterior, Rhomboids, Trapezius): The serratus anterior is particularly vital for protracting the scapulae (moving them forward around the rib cage) at the top of the movement, preventing winging and providing a stable base for the shoulder joint. The rhomboids and trapezius help retract and depress the scapulae.
  • Glutes and Quadriceps: These muscles engage to maintain the rigid plank position through the hips and legs, preventing the lower body from collapsing or lifting.

Factors Contributing to Perceived Difficulty

Beyond the inherent biomechanical challenges, several individual factors can make push-ups particularly hard.

• Relative Strength: This refers to your strength relative to your body weight. A heavier individual with less upper body strength will find push-ups more challenging than a lighter individual with comparable strength.
• Core Strength and Stability: A weak core makes it difficult to maintain a straight body line, leading to compensatory movements (like hip sagging or piking) that reduce efficiency and increase the perceived effort.
• Scapular Control: Inability to properly protract and retract the shoulder blades can lead to shoulder instability, pain, and an inefficient pushing pattern.
• Upper Body Endurance: Even if you have the raw strength, the repetitive nature of push-ups requires muscular endurance, especially in the pectorals, deltoids, and triceps.
• Body Composition: Individuals with a higher body fat percentage relative to lean muscle mass will naturally have more weight to push with potentially less muscle to generate the force.
• Movement Pattern Proficiency: Simply put, if you haven't practiced the movement, your nervous system isn't efficient at coordinating all the necessary muscles, making it feel harder.

Common Mistakes That Increase Difficulty

Improper form not only makes push-ups harder but can also increase the risk of injury.

• Sagging Hips or Piked Hips: This indicates a lack of core strength. Sagging strains the lower back, while piking reduces the load on the upper body, making the exercise less effective.
• Flaring Elbows: Allowing elbows to flare out wide (perpendicular to the body) places excessive stress on the shoulder joints and can lead to impingement. Elbows should ideally be at about a 45-degree angle to the torso.
• Incomplete Range of Motion: Not lowering the chest sufficiently (ideally until it's an inch or two from the ground) or not fully extending the arms at the top means you're not utilizing the full potential of the exercise or developing strength through the entire movement.
• Lack of Core Engagement: Failing to brace the core leads to instability and inefficient force transfer, making the movement feel disjointed and more difficult.

Strategies to Improve Your Push-Up

Mastering the push-up is a journey of progressive overload and consistent practice.

• Progressive Overload:
  • Incline Push-Ups: Start by performing push-ups with your hands elevated on a stable surface (e.g., a bench, sturdy box, or wall). The higher the elevation, the easier the exercise, as it reduces the percentage of body weight you're lifting. Gradually decrease the incline as you get stronger.
  • Knee Push-Ups: If incline push-ups are too challenging, performing them from your knees can reduce the lever arm and the load, allowing you to focus on proper upper body mechanics.
  • Negative Push-Ups: Focus on the eccentric (lowering) phase. Start in the top push-up position and slowly lower yourself to the ground, taking 3-5 seconds. Reset and repeat.
• Strengthening Supporting Muscles: Incorporate exercises that target the primary movers and stabilizers:
  • Bench Press or Dumbbell Press: To build pectoral, deltoid, and triceps strength.
  • Overhead Press: To strengthen shoulders and triceps.
  • Plank Variations: To enhance core stability.
  • Scapular Push-Ups: To improve scapular control and serratus anterior strength.
• Improving Core Stability: Integrate exercises like planks, bird-dog, and dead bugs to build a robust and stable core.
• Focusing on Form and Tempo: Prioritize perfect form over the number of repetitions. Perform each push-up with control, focusing on the mind-muscle connection. Slowing down the tempo can increase time under tension and build strength.
• Consistency and Patience: Like any strength goal, mastering the push-up requires consistent effort over time. Don't get discouraged by slow progress; celebrate small improvements.

When to Seek Professional Guidance

If you're experiencing persistent pain, unable to progress despite consistent effort, or unsure about your form, consulting a qualified personal trainer, exercise physiologist, or physical therapist can provide personalized guidance and help you achieve your goals safely and effectively.